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Unagi (Grilled Eel, Kabayaki) Calories
Rich in protein, high in fat, source of vitamin B12 and omega-3
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Unagi (Grilled Eel, Kabayaki) (90 g) has 166 calories. That works out to 184 calories per 100 g. It contains 8.4 g of carbs, 16.6 g of protein, 7.7 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 169% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Unagi (Grilled Eel, Kabayaki) Nutrition Facts
Selected: 1 piece (medium) · 90 g
166
KCAL / 90G
Carbs
8.4g
· 3% DV
Protein
16.6g
· 33% DV
Fat
7.7g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 39% · Fat 41%
Unagi (Grilled Eel, Kabayaki) nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 16.6 g | 33% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Unagi (Grilled Eel, Kabayaki)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 166 kcal |
| 1 slice (thin) | 30 g | 55 kcal |
| 1 slice (thick) | 50 g | 92 kcal |
| 1 piece (small) | 60 g | 110 kcal |
| 100 g | 100 g | 184 kcal |
| 1 serving (medium) | 100 g | 184 kcal |
| 1 piece (large) | 120 g | 221 kcal |
| 1 serving (large) | 150 g | 276 kcal |
| 1 piece (jumbo) | 180 g | 331 kcal |
Calculated from 184 calories per 100 g.
Frequently Asked Questions About Unagi (Grilled Eel, Kabayaki)
What is unagi?
Unagi is the Japanese name commonly used for freshwater eel, especially when prepared as kabayaki. The eel is usually filleted, grilled, and brushed with a sweet-savoury glaze, then served with rice or in sushi.
What does unagi taste like?
Unagi tastes rich, mildly sweet, and savoury, with a soft, fatty texture. Its distinctive flavour often comes as much from the caramelised kabayaki glaze as from the eel itself; it is not usually strongly fishy.
Is unagi cooked in sushi?
Yes, unagi in sushi is usually cooked, not raw. It is commonly grilled with kabayaki sauce and served over sushi rice or rolled with rice and other fillings; raw eel is not the standard unagi sushi preparation.
What is the difference between unagi and anago?
Unagi usually means freshwater eel, while anago refers to saltwater eel. Unagi tends to be richer and fattier, whereas anago is often lighter and softer; Japanese restaurants commonly grill or simmer them in different styles.
What is unagi sauce made of?
Unagi sauce is typically made by simmering soy sauce, mirin, sake, and sugar until glossy and concentrated. Recipes vary, and some commercial versions use different proportions or additional ingredients, so the flavour can range from subtly sweet to quite rich.
How is unagi traditionally prepared?
Kabayaki unagi is filleted, deboned, skewered, grilled, and repeatedly brushed with sauce. Preparation differs by region in Japan: some cooks steam the eel before grilling, while others grill it directly for a firmer, smokier finish.
Is unagi freshwater eel?
Usually, yes: unagi refers to freshwater eel in Japanese cooking. The name is used broadly on menus and packaged foods, though, so it does not always identify one exact eel species.
How do you eat unagi?
Eat unagi warm, often over steamed rice as unadon, or as a topping for sushi rice. The eel is already cooked, so use chopsticks or a fork and enjoy it with the accompanying sauce; pickled vegetables can balance its richness.
Is unagi good for you?
Unagi provides protein and is a source of vitamin B12 and omega-3 fats, but kabayaki sauce can add sugar and salt. It can fit into a varied diet; enjoy it as one component of a meal rather than relying on it as a health remedy.
How should you store and reheat leftover unagi?
Refrigerate leftover cooked unagi promptly in a sealed container and eat it within a few days. Reheat it gently, covered in a pan or oven, to keep it from drying out; frozen leftovers should be thawed safely and heated through.
Unagi (Grilled Eel, Kabayaki) Vitamins & Minerals
Vitamins
B12
4.05µg · 169% DV
B3
4.05mg · 25% DV
Vitamin A
207µg · 23% DV
Vitamin D
4.41µg · 22% DV
Minerals
Phosphorus
162mg · 23% DV
Selenium
11µg · 20% DV
Sodium
333mg · 14% DV
Zinc
0.99mg · 9% DV
Potassium ⭐
189mg · 6% DV
Unagi (Grilled Eel, Kabayaki) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unagi (Grilled Eel, Kabayaki)
To burn the 166 calories in 1 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Unagi (Grilled Eel, Kabayaki)?
Unagi refers to eel prepared in the Japanese kabayaki style: filleted, grilled, and brushed with a sweet-savoury tare, usually based on soy sauce. The glaze turns glossy and lightly caramelised, while the eel stays tender, rich and distinctly savoury.
In Japan it is commonly served hot over steamed rice as unadon or unaju; it also appears as a sushi topping. Outside Japan, it is often found on Japanese restaurant menus in rice bowls or sushi rolls. Its 18.4 g of protein per 100 g makes it a substantial choice, though the glaze adds sweetness and the fish itself is rich. Pair it with plain rice and crisp vegetables, or ask for less sauce for a lighter meal.
How Nutritious Is Unagi (Grilled Eel, Kabayaki)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Unagi (Grilled Eel, Kabayaki) Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Unagi (Grilled Eel, Kabayaki) Contain Allergens?
Contains these allergens:
Which Diets Is Unagi (Grilled Eel, Kabayaki) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Unagi (Grilled Eel, Kabayaki) Fat Profile
SATURATED
1.89g
MONOUNSATURATED
3.78g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.